CrossFit Fixx – Barbell Club
Workout Notes
– Build to a 3-rep-max hang power snatch.
– All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.
– Aim to perform at least 6 attempts within the 20:00 clock
– In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. Do not redip under the bar.
Warm-up (Checkmark)
3 sets:
15 jumping jacks
10 PVC pass-throughs/hang muscle snatches/hang power snatches
5 seated box jumps
– Use a PVC.
– Progress to a new PVC exercise each round.
1-2 sets:
5 BTN push presses
5 BTN push jerks
5 hang muscle snatches
5 hang power snatches (pause at the mid-thigh for :02)
– Use an empty bar.
– BTN = behind-the-neck
3-4 sets:
3 hang power snatches (building)
Main Lift (Weight)
On a 20:00 clock:
3-rep-max hang power snatch
– Build to a 3-rep-max hang power snatch.
– All three reps must be unbroken, but unlike in previous weeks, you are not required to pause at any point.
– Aim to perform at least 6 attempts within the 20:00 clock
– In Accessory – I, rest as needed and build to your heaviest set 10. Remember to squeeze your thighs after you stand up. Do not redip under the bar.
Accessory – I (3 Rounds for weight)
3 sets for load:
10 hang muscle snatches
